Broccoli Cauliflower Casserole
Nutritional values
(Percentage of daily recommendation)
| Calorie | 473 cal. | (23 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 265.1 μg | (442 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 168 μg | (56 %) | ||
| Pantothenic acid | 4.5 mg | (75 %) | ||
| Biotin | 23.5 μg | (52 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 217 mg | (228 %) | ||
| Potassium | 1,033 mg | (26 %) | ||
| Calcium | 566 mg | (57 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 37 μg | (19 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 15 g | |||
| Uric acid | 239 mg | |||
| Cholesterol | 393 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 500 grams Broccoli
- 500 grams Cauliflower
- salt
- freshly ground peppers
- 200 grams cooked ham
- 40 grams butter
- 40 grams Pastry flour
- 250 milliliters milk
- Nutmeg
- 4 egg yolks
- 100 grams grated Emmentaler cheese
- 4 egg whites
Preparation steps
Rinse the broccoli and cauliflower and divide into florets. Peel the stalks and cut into cubes. Blanch the prepared vegetables in boiling salt water for about 3 minutes. Drain well, catching 250 ml (approximately 1 cup) of the water. Cube the ham.
Melt the butter, stir in the flour and saute. Pour in the vegetable cooking water and milk, stirring constantly. Bring to a boil and simmer for about 10 minutes, stirring occasionally. Remove from the heat, let cool slightly and stir in the egg yolks and 75 grams (approximately 2.5 ounces) of cheese. Season with salt, pepper and nutmeg.
Pour the vegetables and diced ham into a greased baking dish.
Whip the egg whites until stiff and fold into the sauce. Pour the sauce over the casserole, sprinkle with the remaining cheese and bake for about 30 minutes at 200°C (approximately 400°F), until golden brown. Remove from the oven, let cool and serve.
